Eating my way to a healthier heart? How can I do it?

March 10, 2020

Dietary fat is an important part of a healthy diet and are particularly important for our eyes, skin and brain. Whilst most fats are important to have in your diet, unsaturated fats can contribute to healthy cholesterol levels.

It’s advised to consume the following fats in small quantities, daily:

• Fish and seafood 2 x weekly
• Eating nuts as snacks and adding them to salads or main meals
• Adding avocado to toast, salads or eating it as a snack
• Using extra virgin olive oil in cooking
• Unsaturated table spread or avocado instead of butter on toast or in sandwiches
• Using nut and seed spreads like almond, peanut and tahini

We recommend reducing your intake of saturated, or trans fat, consumption. These can contribute to high cholesterol levels, which is a risk factor of heart disease.  

To reduce saturated and trans fat in the diet, you could do the following:

• Remove the fat off meat, or buy lean meat
• Limit extra foods such as pastries, chips, biscuits
• Replace butter with olive oil or table spread
• Choose mainly low-fat dairy products

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The Heart Foundation have collated a great range of delicious recipes for all occasions. With a collection of recipes for breakfast, lunch, dinner, snacks, desserts and even condiments – they prove that eating heart healthy foods doesn’t have to mean a bland and boring menu (1).

If you’re feeling overwhelmed with information or are curious about how you can incorporate a healthier menu into your lifestyle - Bonnie can provide you with specific information around the appropriate amounts and types of fats to consume daily. She can teach you how to read the, often confusing, labels so you can choose the foods that are best for you and your family.

If you would like to reduce your risk of heart disease through lifestyle changes, book at appointment our Dietitian, Bonnie or one of our expert team of Physiotherapists to get you moving towards the most optimal version of you.  

 

References:

1. Australian Bureau of Statistics 2018 (Internet). Belconnen, ACT. 3303.0 - Causes of Death 2017. (Cited 27/2/2020); Available from: https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/3303.0~2017~Main%20Features~Australia's%20leading%20causes%20of%20death,%202017~2
2. Dietetics Association of Australia (Internet). Deakin, ACT. What’s the Best Type of Fat for a Healthy Heart? (Cited 27/2/2020); Available from: https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/healthy-eating/whats-the-best-type-of-fat-for-a-healthy-heart/

 

 

 

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